(IN MIN)
(TOTAL ELAPSED)
3
2
4
39 x 16
39 x 15
39 x 17
90/100 RPM
90/100 RPM
Spin
x 2
13 / 25
15 / 27
19 / 31
1
39 x 17
100 RPM
x 2
47 / 52
|
|
TIME (IN MIN) |
GEAR | DESCRIPTION | SETS | TIME (TOTAL ELAPSED) |
| 7 | 39 x 19 | Warm Up | 7 | ||
| 3 3 2 4 |
39 x 17 39 x 16 39 x 15 39 x 17 |
20 sec On / 20 sec Off 90/100 RPM 90/100 RPM Spin |
x 2 |
10 / 22 13 / 25 15 / 27 19 / 31 |
|
| 6 | 39 x 16 | 30 sec On / 30 sec Off | 37 | ||
| 5 | 39 x 19 | Spin | 42 | ||
| 4 1 |
39 x 15 39 x 17 |
90/100 RPM 100 RPM |
x 2 |
46 / 51 47 / 52 |
|
| 8 | 39 x 19 | Cool Down | 60 |